Keeping fit through physical activity
Physical activity is part of the daily health balance: Breathe / Eat / Move / Sleep.
For
those who wish to move without necessarily embarking on a specific activity,
everyday gestures (climbing stairs, walking or cycling, gardening, cleaning,
etc.) are already a reasonable basis.
If you
wish to resume more sporting activities, remember to take stock of your state
of health and your physical condition. Do not hesitate to discuss this with
your doctor or other healthcare professionals.
To
maintain this desire to move, set short-term goals.
Be
careful, your capacities decrease following a prolonged stoppage!
For
recovery, promote gentle activities such as walking, cycling, and swimming.
Your choice must take into account your form, your desires and your needs at
the moment.
It is
possible to try different activities to find the one you like, which meets your
expectations. Note the advantages and disadvantages of each, and integrate this
choice into your daily life with a place of its own. It is essential to start
the activity gradually without neglecting breathing and hydration essential for
good practice.
Moving
more every day is possible by adapting your activities and prioritizing
movement.
And it
can very quickly become a pleasure!
Exercising will help you stay in shape
Only,
there is no question of succumbing to weekend athlete syndrome!
Instead,
try to get back to a stable rhythm: start by planning 1 to 2 sessions per week
in addition to an active lifestyle
Avoid
violent efforts as much as possible at the beginning but prefer moderate
activity by respecting the warm-up, the start of a specific activity and a
*return to calm at the end of the session
Effect on “*cardio” and muscle building
Remember
that 6 weeks with 3 weekly sessions is often necessary to regain a solid state
of form, especially if you haven't done sports or exercise regularly.
We
recommend starting with 20 to 30 minutes of "cardio"
exercise in *the body of the session (eg walking or slow running on a
treadmill, exercise bike, or elliptical trainer). The important thing is to
reach the duration of practice that you have set for yourself. The rush towards
violent efforts does not generally help to keep in shape.
In
addition to a balanced diet and a "cardio" activity, muscle building
will help you tone your figure and correct your posture. Indeed, by combining
cardio exercises with specific muscle-strengthening exercises, you will obtain
better results. Don't forget to maintain your *flexibility to complete your
sessions.
To regain good energy
It
is important to find a balance between the physical (the body) and the psychic
(the head). To do this, you can try “well-being” relaxation activities such as
yoga, sophrology, walking in the forest, etc.
Among
their benefits, they improve the mind, drive away tension, allow you to breathe
well, strengthen the heart, deeply tone, and soften the body... to be
"good in your sneakers and your head!"
In the
slightest doubt and if you are over 45 years old, go imperatively to the
doctor's box for any resumption of a new and or more intense activity!
Last
advice to motivate yourself to take charge of your fitness: encourage a
collective practice of your activities with other people whose physical
condition is similar to yours, it's an excellent way to motivate yourself in
achieving your goals.
Combat stress and anxiety
When
the body is in action, for example, brisk walking, the body releases different
molecules including dopamine "the hormone of happiness", serotonin (a
molecule that affects mood) and endorphins "the hormones of good -être”
after 15 to 30 minutes of effort. These molecules help fight the symptoms of
anxiety and stress by binding to specific receptors that block the transmission
of pain signals and reduce the sensation of pain.
Being and staying healthy
Physical
activity also improves blood circulation and reduces the risk of cardiovascular
disorders, hypertension, type 2 diabetes, etc.
Regular
physical activity
stimulates
the body and makes you feel fit and better able to perform daily tasks.
*
Return to calm: it is the process that allows the body to gradually return to
normal after moderate to intense physical exercise. It consists of lowering the
intensity of your specific activity to a low level at the end of the session
*
Cardio exercise: it represents the exercise that increases the heart rate with
alternate breathing. It helps prevent many cardiovascular diseases if practised
gradually and regularly.
*
Flexibility: It is defined as the ability to make ample movements as in the
practice of Pilate, Tai Chi, and Yoga... These are relaxation exercises
(stretching)
*
Session body: it is positioned between the warm-up and the cool-down. It
represents the moment or the period of effort in terms of intensity that is
specific to its objectives
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